Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	1.4% 41kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	61% 79.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	10.7% 7.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	98% 88.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	41.8% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.8% 1.02mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	23.7% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.6mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	49.4% 1681mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	51.5% 773mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, potato chips, barbecue-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Snacks, potato chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Snacks, potato chips, barbecue-flavor:

• 5 ounces of Frozen Broccoli Spears have 2.9 times more Vitamin A, 1.5 times more Vitamin B9 and 6.3 times more Vitamin K than Snacks, potato chips, barbecue-flavor.
• While 5 oz of Snacks, potato chips, barbecue-flavor contain 3.1 times more Vitamin B1, 10.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.3 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• Both Frozen Broccoli Spears as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Snacks, potato chips, barbecue-flavor:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Calcium, 4.8 times more Selenium and 36.5 times more Water than Snacks, potato chips, barbecue-flavor.
• While 5 oz of Snacks, potato chips, barbecue-flavor contain 6.9 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Potassium, 32.1 times more Sodium and 2.9 times more Zinc than Frozen Broccoli Spears.
• 5 ounces of Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, potato chips, barbecue-flavor contain 16.8 times more Energy, 91.4 times more Fat, 77 times more Saturated Fat, 2.4 times more Omega 3, 321.3 times more Omega 6, 10.5 times more Carbohydrate, 3.7 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6